Best 7-Day Meal Plan For Weight Gain You Must Try

People think gaining weight is all about only eating. They say you just keep eating and you will gain weight. But No, this is not the correct way to gain weight and is not at all healthy. If you are looking to gain weight in a healthy and sustainable way, having a well-structured meal plan is essential.

This meal plan for weight gain is designed to provide you with the necessary calories and nutrients to support weight gain while prioritizing overall health and well-being. It includes all 7 day meal plan for weight gain from breakfast, lunch, dinner to snacks. When you get the correct amount of nutrients and calories your body becomes healthy and fit.

People tend to think losing weight is the most difficult process, which it is and gaining weight is easy. No, Gaining weight is equally hard and only a person going through it will understand this the best. Let’s dive into a week-long journey of nutritious meals to help you achieve your weight gain goals.

7 Day Meal Plan For Weight Gain

Meal Plan For Weight Gain – Day 1

1.Breakfast

• 2 slices of whole wheat toast with peanut butter
• 1 banana
• 1 cup of mixed berries and Greek yoghurt

2. Snack

• A small amount of dried fruits and mixed nuts.

3. Lunch

• Grilled chicken breast
• 1 cup of brown rice
• Steamed broccoli
• Side salad with olive oil and vinegar dressing

4. Snack

• Banana, spinach, almond milk, and protein powder in a protein smoothie

5. Dinner

• Baked salmon fillet
• Quinoa pilaf with vegetables
• Roasted sweet potatoes

6. Evening Snack

• 1 cup of cottage cheese with sliced peaches

Meal Plan For Weight Gain – Day 2

1.Breakfast

• Vegetable omelet with 2 eggs and mixed veggies (bell peppers, spinach, onions)
• 2 slices of whole grain toast

2. Snack:

• Apple slices with almond butter

3. Lunch

• Turkey or chicken wrap with whole grain tortilla, sliced turkey/chicken breast, avocado, lettuce, and tomato
• Side of vegetable sticks with hummus

4. Snack

• Greek yoghurt with chopped almonds and honey

5. Dinner

• Lean beef stir-fry with mixed vegetables (broccoli, bell peppers, carrots)
• 1 cup of quinoa

6. Evening Snack

• Protein bar or homemade energy bar with oats, nuts, and dried fruits

Meal Plan For Weight Gain – Day 3

1.Breakfast

• Overnight oats made with rolled oats, milk, Greek yogurt, and mixed berries
• Handful of almonds

2. Snack

• Almond milk, banana, and protein powder in a protein shake

3. Lunch

• Grilled chicken or tofu salad with mixed greens, cherry tomatoes, cucumber, and a vinaigrette dressing
• Whole grain bread roll

4. Snack

• Carrot sticks and whole wheat pita bread with hummus

5. Dinner

• Baked cod or tilapia fillet
• Quinoa salad with mixed vegetables (cucumbers, cherry tomatoes, red onions)

6. Evening Snack

• Greek yogurt with granola and fresh fruit

Meal Plan For Weight Gain – Day 4

1.Breakfast

• Scrambled eggs with cheese and spinach
• Whole wheat bagel with cream cheese

2. Snack

• Nut and dried fruit trail mix

3. Lunch

• Turkey or chicken breast sandwich on whole grain bread with avocado, lettuce, and tomato
• A salad of mixed greens with a lemon-olive oil dressing

4. Snack:

• Protein smoothie with almond milk, mixed berries, and protein powder

5. Dinner

• Grilled steak with roasted potatoes
• Steamed asparagus or green beans

6. Evening Snack

• Cottage cheese with sliced pineapple

Meal Plan For Weight Gain – Day 5

1.Breakfast

• Protein pancakes made with oats, eggs, and mashed bananas
• Fresh berries on top

2. Snack

• Apple slices with almond butter

3. Lunch

• Quinoa and black bean salad with bell peppers, corn, and lime dressing
• Whole grain pita bread

4. Snack

• Greek yoghurt with chopped almonds and honey

5. Dinner

• Baked chicken thighs with roasted sweet potatoes and Brussels sprouts

6. Evening Snack

• Protein bar or homemade energy bar

Meal Plan For Weight Gain -Day 6

1.Breakfast

• Omelette with cheese and vegetables and whole-wheat bread
• Mixed fruit salad

2. Snack

• Almond milk, banana, and protein powder in a protein shake

3. Lunch

• Grilled salmon or tofu with brown rice and steamed broccoli

4. Snack

• Carrot sticks and whole wheat pita bread with hummus

5. Dinner

• Lean ground turkey or beef stir-fry with mixed vegetables (zucchini, bell peppers, onions) and brown rice

6. Evening Snack

• Greek yogurt with granola and fresh fruit

Meal Plan For Weight Gain – Day 7

1.Breakfast

• Overnight chia seed pudding made with milk, chia seeds, and mixed berries
• Handful of almonds

2. Snack

• Nut and dried fruit trail mix

3. Lunch

• Baked chicken breast with quinoa salad (cucumbers, cherry tomatoes, feta cheese)

4. Snack

• Greek yoghurt with chopped almonds and honey

5. Dinner

• Grilled shrimp skewers with roasted vegetables (bell peppers, zucchini, onions)

6. Evening Snack

• Cottage cheese with sliced peaches

While following the meal plan for weight gain you should also begin to workout for proper shape and fitness of your body.

For that check this out: 8-Week Gym Workout Plan To Get Big And Stronger

This 7-day meal plan for weight gain provides a framework for healthy weight gain by incorporating a balance of protein, carbohydrates, healthy fats, and nutrient-dense foods. Remember to customize the plan based on your dietary preferences and consult with a healthcare professional or registered dietitian to ensure it aligns with your specific needs.

Combine this meal plan for weight gain with regular exercise, ample rest, and a positive mindset to achieve your weight gain goals while maintaining overall health and well-being.

Meal Requirements and Tips

• Meal Preparation: To stay consistent with your meal plan, consider meal prepping. Set aside some time each week to plan and prepare your meals in advance. This way, you’ll have nutritious meals readily available, making it easier to stick to your calorie and nutrient goals.
• Increase Portion Sizes: Gradually increase your portion sizes to ensure you’re consuming enough calories. Add an extra serving of carbohydrates, proteins, and fats to each meal. You can also incorporate healthy snacks between meals to boost your calorie intake.
• Healthy Weight Gain Supplements: If you’re struggling to meet your calorie goals through whole foods alone, you may consider adding weight gain supplements to your routine. However, it’s important to choose high-quality supplements and consult with a healthcare professional or a registered dietitian before incorporating them into your diet.

Gaining weight in a healthy and sustainable manner requires a well-planned meal plan focused on nutrient-dense foods and an appropriate calorie surplus. Remember to consult with a healthcare professional or a registered dietitian before making significant dietary changes, especially if you have any underlying health conditions.

With consistency and patience, you can achieve your weight gain goals while promoting overall health and well-being with this 7 day meal plan for weight gain.

Tips For Weight Gain Journey

Certainly! Here are a few additional tips to support your weight gain journey:

1. Stay Hydrated: While focusing on calorie intake, don’t forget to stay hydrated. Aim for at least 8-10 glasses of water per day. Hydration is important for overall health and can help support digestion and nutrient absorption.
2. Snack Smartly: Incorporate calorie-dense snacks throughout the day to increase your overall calorie intake. Consider options like nut butter with crackers or fruit, yogurt with granola, protein bars, or homemade energy balls made with oats, nuts, and dried fruits.
3. Incorporate Healthy Fats: Include healthy fats in your meals and snacks as they are calorie-dense and provide essential nutrients. Avocado, nuts and seeds, olive oil, coconut oil, and fatty fish like salmon are excellent sources of healthy fats.
4. Don’t Skip Meals: Consistency is key. Aim to eat meals and snacks at regular intervals throughout the day to provide a steady supply of nutrients and calories. As skipping meals can result in insufficient calorie intake, avoid doing so.
5. Monitor Portion Sizes: Pay attention to portion sizes to ensure you’re consuming enough calories. Use measuring cups, a food scale, or visual references to gauge portion sizes. Gradually increase your portion sizes if you’re not seeing the desired weight gain.
6. Experiment with Recipes and Flavors: To make your meals more enjoyable, experiment with different recipes, cooking methods, and flavors. This will help you stay motivated and prevent food boredom. Explore new spices, herbs, and cooking techniques to enhance the taste of your meals.
7. Practice Mindful Eating: Practice mindful eating by eating slowly, savoring each bite, and paying attention to your body’s hunger and fullness cues. This could aid in curbing overeating and fostering a positive relationship with food.

Remember, weight gain is a gradual process, and it’s important to focus on gaining weight in a healthy and sustainable manner. Adjust the meal plan for weight gain as needed based on your individual needs, preferences, and any dietary restrictions you may have.

Stay consistent, patient, and celebrate small milestones along the way. With dedication and perseverance, you can achieve your weight gain goals while supporting your overall health and well-being.

Achieving weight gain can be just as challenging as losing weight. While many people focus on weight loss, there are individuals who struggle with gaining weight in a healthy and sustainable manner. Now, we will discuss effective and major points for your meal plan for weight gain while promoting overall health and well-being.

Major Points To Keep In Mind For Your Meal Plan For Weight Gain

Embarking on a weight gain journey requires commitment, consistency, and patience. Follow these additional tips, continue to monitor your progress, and make adjustments as needed. Remember that the ultimate goal is to gain weight in a healthy and sustainable manner that supports your overall well-being. Stay motivated, stay positive, and embrace the journey towards achieving your weight gain goals.

1.Determine Your Caloric Needs: To gain weight, you need to consume more calories than you burn. Calculate your daily caloric needs using online calculators, or consult a healthcare professional to get an accurate estimate based on your age, gender, height, weight, and activity level.

2. Prioritize Nutrient-Dense Foods: When aiming for weight gain, it’s crucial to focus on nutrient-dense foods that provide essential vitamins, minerals, and macronutrients. Include the following food groups in your meal plan:

• Complex Carbohydrates: Go for whole grains like brown rice, quinoa, oats, and whole wheat bread. These carbs provide sustained energy and help fuel your workouts.
• Protein-Rich Foods: Include lean meats, poultry, fish, eggs, dairy products, legumes, and plant-based protein sources like tofu and tempeh. Protein is essential for building and repairing muscle.
• Healthy Fats: Incorporate sources of healthy fats such as avocados, nuts, seeds, olive oil, and fatty fish like salmon. These fats are calorie-dense and promote overall health.
• Fruits and Vegetables: Include a variety of fruits and vegetables to ensure an adequate intake of essential vitamins, minerals, and fiber.

3. Eat Frequent, Balanced Meals: Divide your daily calorie goal into five to six smaller meals throughout the day. Eating more frequently will help you consume more calories without feeling overly full. Make sure each meal contains a balance of carbohydrates, proteins, and fats.

4. Pre and Post-Workout Nutrition: For those incorporating exercise into their routine, it’s important to fuel your workouts adequately. Consume a snack or meal rich in carbohydrates and protein about 1-2 hours before exercising to provide energy and prevent muscle breakdown. Post-workout, have a protein and carbohydrate-rich snack or meal to support muscle recovery and growth.

5. Calorie-Dense Snacks: Incorporate calorie-dense snacks into your meal plan. Nut butter, trail mix, protein bars, Greek yogurt, smoothies with added nut butter or protein powder, and dried fruits are excellent options to increase your calorie intake between meals.

6. Stay Hydrated: Drinking enough water is essential for overall health, including weight gain. Aim for at least eight glasses of water per day, and consider incorporating calorie-rich beverages like smoothies, milkshakes, and fruit juices into your diet. This is essential in your meal plan for weight gain.

7. Monitor Your Progress and Adjust: Regularly track your weight gain progress to determine if your meal plan is effective. If you’re not gaining weight at the desired rate, consider increasing your caloric intake slightly. However, avoid excessive weight gain, as it can lead to health issues.

8. Get Adequate Rest: While diet plays a significant role in weight gain, adequate rest and recovery are equally important. Spend 7-9 hours each night getting a good night’s sleep. Sufficient rest will support muscle growth and overall well-being.

9. Adjust and Modify: As you progress on your weight gain journey, regularly reassess and modify your meal plan. Monitor your body’s response to the current plan and make adjustments as needed. It’s important to pay attention to your body and adjust as necessary.

10. Seek Professional Guidance: If you find it challenging to create a meal plan or need personalized guidance, consider consulting with a registered dietitian or nutritionist. They can help you design a customized meal plan tailored to your specific needs and goals. Or you can even seek advice on this meal plan for weight gain which we have mentioned above.

11. Stay Consistent and Patient: Remember, healthy weight gain takes time and consistency. Be patient with your progress and focus on gradual, sustainable changes. Keep your commitment to your long-term objectives and enjoy the tiny successes along the road.

12. Incorporate Resistance Training: In addition to a well-planned meal plan for weight gain, including resistance training exercises can help you gain healthy weight by promoting muscle growth. Engage in strength training exercises at least 2-3 times per week, targeting all major muscle groups. Consult with a fitness professional to develop a suitable workout routine.

13. Vary Your Food Choices: While it’s important to consume enough calories, it’s equally crucial to have a diverse range of foods in your meal plan. This ensures you obtain a wide spectrum of essential nutrients. Try out various cooking techniques, flavors, and recipes to keep your meals interesting and tasty.

14. Include Healthy Snacks: Incorporate nutrient-dense snacks between meals to increase your calorie intake. Go for options such as mixed nuts, hummus with whole grain crackers or veggies, Greek yogurt with fruits, energy balls made with nuts and dates, or a protein shake. This can help your meal plan for weight gain result rapidly.

What To Concentrate On Other Than Meal Plan For Weight Gain ?

Gaining weight in a healthy manner requires a holistic approach that includes a well-structured meal plan, exercise, rest, and self-care. Follow these tips, stay patient, and embrace the process. Everybody’s body is different, so it’s important to pay attention to what it requires and modify as necessary. With dedication and perseverance, you can achieve your weight gain goals and improve your overall well-being.

1. Mindful Eating: Practice mindful eating to fully enjoy and savor your meals. Pay attention to your body’s hunger and fullness cues, chew your food carefully, and go slowly. This can prevent overeating and help you develop a healthy relationship with food.
2. Manage Stress: Stress can affect weight gain by impacting your appetite and metabolism. Implement stress-management techniques such as regular exercise, meditation, deep breathing exercises, and engaging in activities you enjoy. Put self-care first and live a balanced lifestyle.
3. Regularly Assess and Adjust: Continuously assess your progress and make necessary adjustments to your meal plan. Keep an eye on your weight, physical measurements, and general health. If you’re not seeing the desired results, consult with a healthcare professional or a registered dietitian for guidance.
4. Stay Positive and Persistent: Weight gain can be a gradual process, and it’s essential to maintain a positive mindset throughout the journey. Celebrate your achievements, no matter how small, and stay persistent even during moments of frustration. Remember that consistency and dedication will yield results over time.
5. Stay Consistent with Meal Timing: Maintain a regular eating schedule to ensure you’re consistently providing your body with the fuel it needs to gain weight. Aim to eat meals and snacks at consistent times throughout the day to keep your metabolism active and optimize nutrient absorption.
6. Opt for Nutrient-Dense Beverages: In addition to water, incorporate nutrient-dense beverages into your meal plan. Smoothies made with milk, fruits, and nut butter or protein shakes with added ingredients like yogurt, oats, or fruits can provide extra calories and nutrients.
7. Track Your Progress: Keep a record of your meals, snacks, and calorie intake to track your progress. You can use mobile apps or a simple journal to monitor your daily food consumption. This will help you identify any patterns or areas where adjustments may be needed.
8. Seek Support: Gaining weight can sometimes be challenging both physically and emotionally. Surround yourself with a supportive network of friends, family, or online communities that understand and encourage your weight gain journey. Sharing your experiences and seeking advice can be valuable for motivation and accountability.
9. Consider Professional Guidance: If you’re finding it difficult to achieve your weight gain goals or have specific dietary concerns, consider consulting with a registered dietitian or nutritionist. They can provide personalized guidance, create a customized meal plan, and address any specific nutritional needs or restrictions you may have.
10. Stay Mindful of Overall Health: While the focus is on weight gain, it’s essential to prioritize overall health. Choose nutrient-dense foods and engage in regular physical activity to support cardiovascular health, bone strength, and mental well-being. Remember that weight gain should be achieved in a balanced and healthy manner.
11. Be Realistic and Patient: Gaining weight takes time and effort. Set realistic goals and be patient with the process. Remember that sustainable weight gain is gradual and varies from person to person. Focus on building healthy habits and making long-term lifestyle changes rather than seeking quick fixes.

Gaining weight in a healthy and sustainable manner requires a combination of a well-balanced meal plan, regular exercise, adequate rest, and patience. Tailor your meal plan for weight gain to suit your individual needs and preferences, and don’t hesitate to seek professional guidance if needed.

Stay focused, motivated, and consistent, and you’ll be well on your way to achieving your weight gain goals while supporting your overall health and well-being.